Workout Schedule for Beginners at Home

Starting workouts and exercises at home is amazing and exciting, mostly if you are a beginner who is starting just started his fitness journey. This complete workout schedule for Beginners at Home is designed to help beginners to ease into a fitness routine, it will build your strength, and improve your overall health. Follow this detailed schedule to jump-start your journey!

Why to Choose a Home Workout Schedule?

• Convenience: Saves your travel time, and help you to workout at your own pace.

• Cost-Effective: Save your money which will help you to take a better diet.

• Privacy: Doing workout in the comfort space makes you feel more free from judgment.

Main Components of Your Home Workout Schedule

• Frequency: Focus on workout for 3-5 days per week.

• Duration: Every workout day should last 30-45 minutes.

• Variety: Combine a mix of strength, cardio, flexibility, and rest in your schedule.

Weekly Workout Schedule for Beginners

Day 1: Full Body Strength Training and full body workout

Warm-Up your body for (5-10 minutes)

• Jumping jacks

• Arm circles

• Leg swings

Workout (30 minutes)

• Normal squats: Do the 3 sets of 10 to 15 reps

• Push-ups : Do the 3 sets of 5 to 10 reps

• Lunges: Do the 3 sets of 10 reps per leg

• Plank: Do the 3 sets of 20 to 30 seconds

Cool Down (5 minutes)

Stretch major muscle groups that you covered while the workout (hold each stretch for 15-30 seconds).

Day 2: Cardio and Core

Warm-Up (5-10 minutes) 

• High knees

• Arm swings

Workout (30 minutes)

• Sprint or jogging in a place: 15 minutes

• Bicycle crunches: Do the 3 sets of 15 reps

• Mountain climber exercise: Do the 3 sets of 30 seconds

• Russian twist exercise: Do the 3 sets of 10 reps per side

Cool Down (5 minutes)

Mainly focus on deep breathing and stretching's to relief the body cramps.

Day 3: Do Rest or Light Activity at Park or Home

Just rest and do gentle yoga, walking, or stretching.

Day 4: Work on Flexibility and Upper Body

Warm-Up (5-10 minutes)

Rotate your arms slowly and do shoulder rolls

Workout (30 minutes)

• Dumbbell shoulder press (use water bottles if no dumbbells): Do the 3 sets of 10 reps

• Push ups (with carrying school bag on back): Do the 3 sets of 10 reps

• Triceps dips (using a sturdy chair): Do the 3 sets of 8 to 10 reps

• Side plank: Do the 2 sets of 20 to 30 seconds per side

Cool Down (5 minutes)

Stretch your arms, chest, and back.

Day 5: Cardio and train your lower body

Warm-Up (5-10 minutes)

Leg swings and hip rotation

Workout (30 minutes)

• Bodyweight squats: Do the 3 sets of 15 reps

• Glute bridges: Do the 3 sets of 10 to 15 reps

• Jump squats: Do the 3 sets of 8 to 10 reps

• Burpees: Do the 3 sets of 5 to 8 reps

Cool Down (5 minutes)

Stretch your legs and rotate your hips slowly in clockwise and anti-clockwise.

Day 6: Just do the Active Recovery exercises

Prefer doing light activities such as walking, cycling, or yoga.

Day 7: Work on Flexibility and Mobility

Spend this day on yoga or on meditation for good mental health.

Tips for Success

• Short term Goals: Set a short term goals to achieve it and work on the improvement rather than perfection.

• Drink water: Drink plenty of water before the workout, during the workout, and after workouts.

• Body rest: Rest if you feel body cramps or experience pain in your body.

• Check Your Progress: Always track your progress with a app or with a trainer this will help you to achieve your fitness goals.

Conclusion

By following this Workout Schedule for Beginners at Home, you will have a solid foundation to kickstart your fitness journey. Just remember, consistency is key. You have to stick to this plan and b slowly increasing your intensity, you’ll build strength, improve endurance, and enhance your overall well-being. Start from today, and embrace the transformative power of exercise in your daily life!

You can  adjust the workout plan based on your preferences and fitness levels. Happy training!

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